i also think surgery is the last last last last resort

i teach yoga but be careful with yoga.
a lot of yoga involves extreme spinal compression.
and flexion!

however. there are teachers who work in the style of scaravelli yoga
they are usually trustworthy...also gentle yoga.
there is also feldenkrais

i am wary of pilates....but work on machines is usually good. be careful with mat classes.

that can all help. also the body can heal and fix itself, over time, if you help it.
learning more about your body, how to use it and how to live and work with it.
that can make all the difference.

tony.